Downward-facing Dog

This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

Child’s Pose

It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Pigeon Pose

Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache, but tight hips can contribute to lower back pain.

Triangle Pose

Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip (your IT, or iliotibial, band).

Cat and Cow Pose

The perfect poses for an achy, sore back, cow and cat stretches loosen back muscles, whether as part of a yoga routine or as a warm-up for another workout.

Upward-Facing Dog

Sometimes called a forward fold, the upward forward bend stretches the hamstrings and back muscles while providing a release for tight, tense shoulders.

Cobra

Cobra works to open up your chest, stretch your abdominal muscles, and engage your back.

The words “high-impact” may conjure up images of football players colliding head-on or soccer players taking an elbow to the face. But high-impact exercise also encompasses sports with less person-on-person contact, like the jolting motions involved in running (which can cause an impact of 2.5 times the runner’s body weight with each step) and gymnastics. While studies suggest the right amount of high-impact exercise can increase bone density, other research indicates too much can place excessive strain on the body and may even wear down muscles over time, possibly leading to crippling effects years later.

On the less-intense side, low-impact exercise (think swimming, yoga, and using the elliptical, movements that involve less direct force on the body) is done in a softer gear, placing less stress on the body and reducing risk of injury. But, (shocker) just like too much high-impact is bad, too much low-impact exercise may not give healthy bones the stimulus they need. For people who have joint damage or are recovering from injury, lower intensity exercise can be a great alternative means to stay healthy and active. Even football players use low impact exercises like yoga for rehabilitation and to increase flexibility.

So what’s best way to balance workouts for the biggest impact overall? While a lot of it can depend on individual needs, cross-training is often a great solution, alternating both low- and high-impact exercises instead of strictly focusing on one discipline.

The best way to get into cross-training is to start by alternating each workout day with high- and low-impact exercises. Look into gradually easing a few exercises from the other side into a workout week, depending on what the usual training plan looks like. But note those who aren’t used to a regular workout routine or who have specific health problems should usually check with a doctor before starting a new regimen. One thing to keep in mind is that cross training will not prevent injuries (there’s no real guaranteed way to prevent them, really), but it can decrease the risk of overuse injuries.

Have fun creating a middle ground using the best of both workout worlds! Instead of just yoga, how about yoga with weights? Maybe do some Zumba instead of hitting the treadmill? Or try a hand at jiu jitsu instead of swimming?

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